A Japanese-developed walking technique, known as Interval Walking Training (IWT), is gaining attention as a time-efficient alternative to the traditional goal of walking 10,000 steps per day. This method involves alternating periods of brisk and slow walking, offering significant health benefits in just 30 minutes.
What Is Japanese Interval Walking?
Japanese Interval Walking, or Interval Walking Training (IWT), was developed by researchers at Shinshu University in Japan. The routine consists of:
- 3 minutes of fast walking at approximately 70% of one’s peak aerobic capacity.
- 3 minutes of slow walking at about 40% of peak aerobic capacity.
This six-minute cycle is repeated five times, totaling a 30-minute session. The method is designed to be accessible, requiring no special equipment and suitable for individuals of various fitness levels.
Health Benefits of Japanese Interval Walking
Studies have demonstrated that IWT can lead to:
- Improved cardiovascular health: Participants experienced reductions in blood pressure and enhanced aerobic capacity.
*Increased muscle strength: Notably in the thighs, which is beneficial for mobility and balance. - Enhanced metabolic health: Including better blood sugar regulation and potential weight loss.
- High adherence rates: Approximately 95% of participants maintained the routine over a five-month period, indicating its sustainability.
Comparison with the 10,000 Steps Goal
The widely promoted goal of 10,000 steps per day originated from a 1960s Japanese pedometer marketing campaign and lacks a strong scientific foundation. While walking 10,000 steps daily is beneficial, IWT offers comparable or superior health benefits in a shorter time frame. For instance, a study found that participants engaging in IWT experienced greater improvements in blood pressure and aerobic capacity than those walking 8,000 steps daily at a steady pace.
Implementing Japanese Interval Walking
To incorporate IWT into your routine:
- Warm-up: Begin with 3–5 minutes of comfortable walking.
- Interval cycles: Alternate between 3 minutes of brisk walking and 3 minutes of slow walking, repeating the cycle five times.
- Cool-down: Conclude with 3–5 minutes of relaxed walking.
This routine can be performed outdoors or on a treadmill and requires no special equipment.
Expert Insights
Health professionals highlight IWT’s effectiveness and accessibility:
Dr. Saurabh Sethi, a gastroenterologist, notes that IWT can improve blood pressure, reduce stroke risk, enhance mood, boost immunity, and improve sleep quality.
Dr. Ramit Singh Sambyal emphasizes that IWT engages the cardiovascular system dynamically, offering benefits beyond those of steady-paced walking.
Japanese Interval Walking presents a practical and efficient approach to improving health, especially for individuals with limited time. By incorporating alternating periods of brisk and slow walking, this method delivers substantial health benefits comparable to, or exceeding, those of the traditional 10,000 steps goal.
